[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>Well done over the weekend to all. Nice to see Yoshi lining up the 5Ks. And good to see many others keeping the streak alive. And Julie, wow... what an amazing little weekend for you!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>3 mile easy run over a random route on an otherwise rest day.</p>
<p> </p>
<p>Great day, y'all!</p>

 

[Muffin Queen]

<p>DOR  for me</p>
<p> </p>
<p>I think this is the week I'm going to get back at it again.  No coach for the rest of 2011 at least for me.  Just going to go with what I feel like doing and see how it goes.</p>

 

[Alaska Mike]

<p>Sounds like a lot of folks are in unstructured training phase right now - sweet!  Rest and recover, that's an important part of the training cycle.</p>
<p> </p>
<p>xflbk - love those runs where you just go out and run without looking at the watch!</p>
<p> </p>
<p>Me - workout #1 - 6 mi in 46+ min, all z2.  Achilles tendons were tight when I woke up this morning, but quickly warmed up.  Just another reminder that all the stuff I was able to get away with when I was a young pup, I can't get away with anymore!  Finished up with 10 min of foam roller work.  Workouts #2 and #3 on tap for after work tonight.</p>
<p> </p>
<p>Have a great week, tri-peeps!</p>
<p> </p>
<p>Mike</p>

 

[Thor]

<p>Forgot to give my weekend update!</p>
<p> </p>
<p>Weekend Update...</p>
<p> </p>
<p>Saturday: 15 mile social run with a flock of 20. Broke off with 4 others for duration. Fun time. Lovely day.</p>
<p> </p>
<p>Sunday: 6.5 mile trail run with 4 others. Cold but beautiful morning. Lots of gentle climbs and descents. At the end my buddy asked if I wanted to do a few repeats on a long set of stairs built into the side of a steep hill. Of course I said yes. He is training for ski season.</p>

 

[cak73]

<p>3300y at masters swim this morning...thought for sure it was less than that while I was swimming it...</p>
<p> </p>
<p> </p>
<p>600 as 75 free, 25 no free</p>
<p>200 kick on side with fins</p>
<p> </p>
<p>500 as fist/DPS/"OK" fingers/free by 25</p>
<p>400 as pull build within each 100</p>
<p>2x300 on 30sr as underwater/free/back by 25</p>
<p>(was supposed to be underwater 25/free 50/stroke 25, but both my lanemate & I heard differently)</p>
<p>3x200 free @75% on 10sr</p>
<p>4x100 free, 1st 100 FAST (1:30!), then ascend each approx 5 sec</p>

 

[donskiman]

<p>Daily run. Cold gray day made it hard to get motivated. Felt OK once I got going though.</p>
<p> </p>
<p>----------------------------------------------</p>
<p>36m 06s - 4.15 miles - 08m 42s/Mi<br><br>
3:05 PM<br><br><br>
Equipment: Saucony Kinvara 2<br><br>
Cool/upper 30s - Cloudy and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy effort run. Stretching afterward.</p>

 

[juliemboyle]

<p>Don:  I am with you on the gray days making it hard to get out..........I always find I am happy I did after the first few strides </p>
<p> </p>
<p>Me:  <a href="http:/hate">PlyoX.........love/hate</a> that one!</p>

 

[ksurp]

<p>30 minute trainer ride.</p>

 

[pcsronbo]

<p>50min in the pain cave doing 30fast-as-possible then 30min fast-as-possible-without-rocking then a 60-90s repeat of try-not-to-puke then repeat.</p>
<p> </p>
<p>Working to push the limits of leg turnover speed. According to computrainer I was doing 30-34mph for several of the initial 30s intervals. 7-8 of them total, I think. Not sure really, was time based so just went with it.</p>
<p> </p>
<p> </p>

 

[Yo Sake]

<p>Yeah, I am one of those who are doing unstructured workouts.</p>
<p> </p>
<p>6miles on a beautiful day, mid-30's, I think.  Gorgeous sun with blue sky.  Something hard to come by in Michigan in December. </p>
<p>2300m in the pool in the evening.  I had my swimming videotaped (only from the top, by DH).  I Look Aweful.  Urg.  I thought my arms were straight and stretched out - NOT.  Thought kicking was flattering and tight - NOT.  I really wish I could join the Masters swim where I could get consistent feedback.   </p>

 

[em73]

<p>3 mile run.  coooold out there.</p>
<p> </p>

 

[regiolanthe]

<p>20 mile ride at lunch. If no snow before the end of the year, I'm thinking 5000 miles may be doable.</p>
<p> </p>
<p>geo.</p>

 

[SpartyGirl]

<p>Yoga - ooommmm</p>

 

[xflbk43]

<p>2000 yd morning swim:</p>
<p>300 warm up,</p>
<p>300 drills,</p>
<p>4x300 on :30 rest,</p>
<p>200 cool down.</p>
<p> </p>
<p>Core, followed by 1 mile afternoon run.</p>

 

[AdCo]

<p>7+ miles. 3+warmup, then 2.5 with moco, then a bit alone.  a quick stop by the running club to pay tribute to a fallen firefighter. it was simple, but nice</p>
<p> </p>
<p><a href="http://www.iaff1009.org/index.cfm?zone=/unionactive/view_article.cfm&HomeID=227711" target="_blank">http://www.iaff1009.org/index.cfm?zone=/unionactive/view_article.cfm&HomeID=227711</a></p>

 

[Alaska Mike]

<p>Workout #2 was another 45 min/6 mi on the treadmill.  Workout #3 was going to be strength training, but I bagged it.</p>
<p> </p>
<p>Mike</p>